Any custom exercise in the template won't be copied unless you are logged in. Are you sure you want to continue?
Smith Machine Squat
|
6x5 reps |
rest: 120s
|
||
Barbell Front Squat
|
4x8 reps |
rest: 60s
|
||
Barbell Squat with Narrow Stance
|
3x12 reps |
rest: 60s
|
||
Machine Calf Raise
|
4x15 reps |
rest: 60s
|
||
Smith Machine Single-Leg Calf Raise
|
4x15 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
4x10 reps |
rest: 60s
|
||
Dumbbell Walking Lunge
|
3x20 reps |
rest: 60s
|
||
Cable Hip Abduction
|
4x15 reps |
rest: 60s
|
||
Smith Machine Stiff-Leg Deadlift
|
4x8 reps |
rest: 60s
|
||
Machine Single-Leg Extension
|
4x15 reps |
rest: 60s
|
||
Machine Single-Leg Curl
|
4x15 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x15 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
3x15 reps |
rest: 60s
|
Smith Machine Front Squat
|
7x12 reps |
rest: 120s
|
||
Barbell Front Squat
|
5x8 reps |
rest: 120s
|
||
Barbell Romanian Deadlift
|
4x5 reps |
rest: 90s
|
||
Barbell Lunge
|
4x20 reps |
rest: 60s
|
||
Dumbbell Walking Lunge
|
4x21 reps |
rest: 60s
|
||
Barbell Hip Thrust
|
4x12 reps |
rest: 60s
|
||
Cable Hip Abduction
|
4x12 reps |
rest: 60s
|
||
Dumbbell Calf Raise
|
4x15 reps |
rest: 60s
|
||
Back Hyperextension
|
3x12 reps |
rest: 60s
|
||
Machine Seated Calf Raise
|
4x15 reps |
rest: 60s
|
||
Calf Press On Leg Press
|
4x15 reps |
rest: 60s
|
||
Machine Single-Leg Extension
|
4x15 reps |
rest: 60s
|
||
Machine Single-Leg Curl
|
4x15 reps |
rest: 60s
|
Machine Bench Press
|
4x10 reps |
rest: 60s
|
||
Barbell Bench Press
|
6x5 reps |
rest: 120s
|
||
Barbell Bench Press (Close Grip)
|
4x12 reps |
rest: 60s
|
||
Barbell Shoulder Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
5x8 reps |
rest: 90s
|
||
Dumbbell One-Arm Incline Chest Press
|
4x8 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
4x12 reps |
rest: 60s
|
||
Barbell Tricep Press (Close Grip)
|
4x12 reps |
rest: 60s
|
||
4x15 reps |
rest: 60s
|
|||
Dip
|
4x12 reps |
rest: 60s
|
||
Weighted Tricep Dip
|
4x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Shoulder Press
|
4x10 reps |
rest: 60s
|
||
Cable One-Arm Tricep Extension
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x15 reps |
rest: 60s
|
||
Cable Reverse Fly
|
4x12 reps |
rest: 60s
|
||
Cable Shoulder Press
|
4x15 reps |
rest: 60s
|
||
4x15 reps |
rest: 60s
|
|||
Dumbbell One-Arm Front Raise
|
4x15 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x15 reps |
rest: 60s
|
||
Dumbbell One-Arm Tricep Extension
|
4x12 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x15 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x15 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
4x15 reps |
rest: 60s
|
|||
Machine Ab Crunch
|
4x15 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
Barbell Deadlift
|
7x3 reps |
rest: 120s
|
||
Barbell Sumo Deadlift
|
5x5 reps |
rest: 120s
|
||
Dumbbell Bent-Over Row
|
4x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x10 reps |
rest: 90s
|
||
Barbell Rack Pull
|
7x5 reps |
rest: 120s
|
||
Cable Lat Pulldown (Wide Grip)
|
4x15 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x15 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x8 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Curl
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Row
|
4x12 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Cable Seated Row
|
5x15 reps |
rest: 60s
|
||
Cable Upper Row
|
4x12 reps |
rest: 60s
|
||
Smith Machine Shrug
|
4x12 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Cable One-Arm Lat Pulldown
|
4x15 reps |
rest: 60s
|
||
5x15 reps |
rest: 60s
|
|||
Cable One-Arm High Curl
|
4x15 reps |
rest: 60s
|
||
4x15 reps |
rest: 60s
|
|||
Pull-Up
|
4x10 reps |
rest: 60s
|
||
4x15 reps |
rest: 60s
|
|||
4x12 reps |
rest: 60s
|
|||
Machine Ab Crunch
|
4x15 reps |
rest: 60s
|
||
Barbell Wrist Curl (Posterior)
|
4x15 reps |
rest: 60s
|
6x5 reps |
rest: 120s
|
|||
Barbell Sumo Deadlift
|
7x5 reps |
rest: 120s
|
||
Barbell Deadlift
|
8x5 reps |
rest: 120s
|
||
Barbell Row
|
4x10 reps |
rest: 60s
|
||
Barbell Bent-Over Row
|
4x10 reps |
rest: 60s
|
||
Dumbbell One-Arm Row
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Incline Curl
|
4x10 reps |
rest: 60s
|
||
Cable Seated Row
|
5x10 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
5x15 reps |
rest: 60s
|
||
Cable Standing Row
|
4x12 reps |
rest: 60s
|
||
Smith Machine Shrug
|
4x8 reps |
rest: 60s
|
||
Machine Seated Row
|
4x8 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
5x12 reps |
rest: 60s
|
|||
3x12 reps |
rest: 60s
|
|||
Cable One-Arm Bicep Curl
|
4x12 reps |
rest: 60s
|
||
Cable Dual Overhead Curl
|
4x15 reps |
rest: 60s
|
||
4x15 reps |
rest: 60s
|
|||
4x12 reps |
rest: 60s
|
|||
Smith Machine Upright Row
|
4x10 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Cable One-Arm Bicep Curl
|
4x15 reps |
rest: 60s
|
||
Barbell Spider Curl
|
4x12 reps |
rest: 60s
|
||
EZ Bar Curl (Reverse Grip)
|
4x21 reps |
rest: 60s
|
||
Dumbbell Wrist Curl (Palms Down)
|
4x12 reps |
rest: 60s
|
||
Machine Ab Crunch
|
3x15 reps |
rest: 60s
|
||
Parallel Bar Hip Raise
|
4x20 reps |
rest: 60s
|
Barbell Bench Press (Close Grip)
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Incline Chest Press
|
4x8 reps |
rest: 60s
|
||
5x5 reps |
rest: 90s
|
|||
Barbell Deadlift
|
5x12 reps |
rest: 60s
|
||
Dumbbell Seated Curl
|
4x12 reps |
rest: 60s
|
||
Dumbbell Incline Bench Press
|
4x8 reps |
rest: 60s
|
||
4x15 reps |
rest: 60s
|
|||
Machine Bench Press
|
5x15 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
5x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x15 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
5x10 reps |
rest: 60s
|
||
Smith Machine Shrug
|
4x10 reps |
rest: 60s
|
||
Barbell Row
|
4x10 reps |
rest: 60s
|
||
Smith Machine Upright Row
|
4x12 reps |
rest: 60s
|
||
Cable Shoulder Extension
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Tricep Extension
|
4x12 reps |
rest: 60s
|
||
Smith Machine Stiff-Leg Deadlift
|
4x8 reps |
rest: 60s
|
||
Dumbbell One-Arm Shoulder Press
|
4x12 reps |
rest: 60s
|
||
Cable Seated Row
|
4x15 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Cable One-Arm Row
|
4x15 reps |
rest: 60s
|
||
Machine Seated Row
|
4x15 reps |
rest: 60s
|
||
Cable Rope Face Pull
|
4x15 reps |
rest: 60s
|
||
Cable Dual Overhead Curl
|
4x15 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
4x12 reps |
rest: 60s
|
|||
4x15 reps |
rest: 60s
|
|||
Dumbbell One-Arm Front Raise
|
4x15 reps |
rest: 60s
|
||
Cable Front Raise
|
4x15 reps |
rest: 60s
|
||
Dip
|
4x12 reps |
rest: 60s
|
||
Cable Cross-Over
|
4x15 reps |
rest: 60s
|
||
Dumbbell Alternating Hammer Curl
|
4x12 reps |
rest: 60s
|
||
4x30 reps |
rest: 60s
|
|||
4x10 reps |
rest: 60s
|
|||
Machine Single-Leg Extension
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Tricep Pushdown (Reverse Grip)
|
3x15 reps |
rest: 60s
|
||
Cable One-Arm Bicep Curl
|
3x15 reps |
rest: 60s
|
||
Machine Ab Crunch
|
4x15 reps |
rest: 60s
|
Push-Up
|
3x15 reps |
rest: 5s
|
||
Bodyweight Wall Squat
|
3x15 reps |
rest: 5s
|
||
Crunch
|
3x15 reps |
rest: 5s
|
||
Bench Dip
|
3x15 reps |
rest: 5s
|
||
Plank
|
3x15 reps |
rest: 5s
|
||
Glute Kickback
|
3x15 reps |
rest: 5s
|
||
Bodyweight Lunge
|
3x15 reps |
rest: 5s
|
Dumbbell Deep Push-Up
|
4x15 reps |
rest: 60s
|
||
Dumbbell Alternating Bicep Curl
|
4x15 reps |
rest: 60s
|
||
Cable One-Arm Tricep Extension
|
4x15 reps |
rest: 60s
|
||
4x12 reps |
rest: 60s
|
|||
Band Lateral Raise
|
4x15 reps |
rest: 60s
|
||
Dumbbell Bent-Over Row
|
4x12 reps |
rest: 60s
|
||
Dumbbell Alternating Arnold Press
|
4x15 reps |
rest: 60s
|
||
Dumbbell Seated One-Arm Wrist Curl
|
3x15 reps |
rest: 60s
|
||
Band Reverse Fly
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x12 reps |
rest: 60s
|
||
Kettlebell Front Squat
|
4x12 reps |
rest: 60s
|
Barbell Squat with Narrow Stance
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Incline Chest Press
|
4x8 reps |
rest: 60s
|
||
Dumbbell Alternating Incline Curl
|
4x10 reps |
rest: 60s
|
||
EZ Bar Tricep Extension
|
4x12 reps |
rest: 60s
|
||
Barbell Tricep Press (Close Grip)
|
4x12 reps |
rest: 60s
|
||
Smith Machine Stiff-Leg Deadlift
|
4x8 reps |
rest: 60s
|
||
Machine Fly
|
4x12 reps |
rest: 60s
|
||
Dumbbell One-Arm Front Raise
|
4x12 reps |
rest: 60s
|
||
Dumbbell Lateral Raise
|
4x12 reps |
rest: 60s
|